Principles of Healthy Diets
Characteristics of Traditional Diets
The diets of healthy, non-industrialized peoples contain no refined or denatured foods or ingre...dients, such as refined sugar or high fructose corn syrup; white flour; canned foods; pasteurized, homogenized, skim or lowfat milk; refined or hydrogenated vegetable oils; protein powders; artificial vitamins; or toxic additives and colorings.
All traditional cultures consume some sort of animal food, such as fish and shellfish; land and water fowl; land and sea mammals; eggs; milk and milk products; reptiles; and insects. The whole animal is consumed--muscle meat, organs, bones and fat, with the organ meats and fats preferred.
The diets of healthy, non-industrialized peoples contain at least four times the minerals and water-soluble vitamins, and TEN times the fat-soluble vitamins found in animal fats (vitamin A, vitamin D and vitamin K2--Price's "Activator X") as the average American diet.
All traditional cultures cooked some of their food but all consumed a portion of their animal foods raw.
Primitive and traditional diets have a high content of food enzymes and beneficial bacteria from lacto-fermented vegetables, fruits, beverages, dairy products, meats and condiments.
Seeds, grains and nuts are soaked, sprouted, fermented or naturally leavened to neutralize naturally occurring anti-nutrients such as enzyme inhibitors, tannins and phytic acid.
Total fat content of traditional diets varies from 30 percent to 80 percent of calories but only about 4 percent of calories come from polyunsaturated oils naturally occurring in grains, legumes, nuts, fish, animal fats and vegetables. The balance of fat calories is in the form of saturated and monounsaturated fatty acids.
Traditional diets contain nearly equal amounts of omega-6 and omega-3 essential fatty acids.
All traditional diets contain some salt.
All traditional cultures make use of animal bones, usually in the form of gelatin-rich bone broths.
Traditional cultures make provisions for the health of future generations by providing special nutrient-rich animal foods for parents-to-be, pregnant women and growing children; by proper spacing of children; and by teaching the principles of right diet to the young.
Eat whole, unprocessed foods.
Eat beef, lamb, game, organ meats, poultry and eggs from pasture-fed animals.
Eat wild fish (not farm-raised) and shellfish from unpolluted waters.
Eat full-fat milk products from pasture-fed cows, preferably raw and/or fermented, such as raw milk, whole yogurt, kefir, cultured butter, whole raw cheeses and fresh and sour cream. (Imported cheeses that say "milk" or "fresh milk" on the label are raw.)
Use animal fats, especially butter, liberally.
Use traditional vegetable oils only--extra virgin olive oil, expeller-expressed sesame oil, small amounts of expeller-expressed flax oil, and the tropical oils--coconut oil, palm oil and palm kernel oil.
Take cod liver oil regularly to provide at least 10,000 IU vitamin A and 1,000 IU vitamin D per day.
Eat fresh fruits and vegetables--preferably organic--in salads and soups, or lightly steamed with butter.
Use whole grains, legumes and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid, enzyme inhibitors and other anti-nutrients.
Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
Prepare homemade meat stocks from the bones of chicken, beef, lamb and fish and use liberally in soups, stews, gravies and sauces.
Use filtered water for cooking and drinking.
Use unrefined salt and a variety of herbs and spices for food interest and appetite stimulation.
Make your own salad dressing using raw vinegar, extra virgin olive oil and a small amount of expeller-expressed flax oil.
Use natural sweeteners in moderation, such as raw honey, maple syrup, maple sugar, date sugar, dehydrated cane sugar juice (sold as Rapadura) and stevia powder.
Use only unpasteurized wine or beer in strict moderation with meals.
Cook only in stainless steel, cast iron, glass or good quality enamel.
Use only natural, food-based supplements.
Get plenty of sleep, exercise and natural light.
Think positive thoughts and practice forgiveness.
Do not eat commercially processed foods such as cookies, cakes, crackers, TV dinners, soft drinks, packaged sauce mixes, etc. Read labels!
Avoid all refined sweeteners such as sugar, dextrose, glucose, high fructose corn syrup and fruit juices.
Avoid white flour, white flour products and white rice.
Avoid all hydrogenated or partially hydrogenated fats and oils.
Avoid all refined liquid vegetable oils made from soy, corn, safflower, canola or cottonseed.
Do not use polyunsaturated oils for cooking, sautéing or baking.
Avoid foods fried in polyunsaturated oils or partially hydrogenated vegetable oils.
Do not practice veganism. Animal products provide vital nutrients not found in plant foods.
Avoid products containing protein powders as they usually contain carcinogens formed during processing; and consumption of protein without the cofactors occurring in nature can lead to deficiencies, especially of vitamin A.
Avoid processed, pasteurized milk; do not consume ultrapasteurized milk products, lowfat milk, skim milk, powdered milk or imitation milk products.
Avoid factory-farmed eggs, meats and fish.
Avoid highly processed luncheon meats and sausage.
Avoid rancid and improperly prepared seeds, nuts and grains found in granolas, quick rise breads and extruded breakfast cereals, as they block mineral absorption and cause intestinal distress.
Avoid canned, sprayed, waxed and irradiated fruits and vegetables. Avoid genetically modified foods (found in most soy, canola and corn products).
Avoid artificial food additives, especially MSG, hydrolyzed vegetable protein and aspartame, which are neurotoxins. Most soups, sauce and broth mixes and most commercial condiments contain MSG, even if not indicated on the label.
Individuals sensitive to caffeine and related substances should avoid coffee, tea and chocolate.
Avoid aluminum-containing foods such as commercial salt, baking powder and antacids. Do not use aluminum cookware or deodorants containing aluminum.
Do not drink fluoridated water.
Avoid synthetic vitamins and foods containing them.
Avoid distilled liquors.
Do not use a microwave oven.
Confused About Fats?
The following nutrient-rich traditional fats have nourished healthy population groups for thousands of years:
For Cooking Channel
Tallow and suet from beef and lamb
Lard from pigs
Chicken, goose and duck fat
Coconut, palm and palm kernel oils
Extra virgin olive oil (also OK for cooking)
Expeller-expressed sesame and peanut oils
Expeller-expressed flax oil (in small amounts)
For Fat-Soluble Vitamins
Fish liver oils such as cod liver oil (preferable to fish oils, which do not provide fat-soluble vitamins, can cause an overdose of unsaturated fatty acids and usually come from farmed fish.)
The following newfangled fats can cause cancer, heart disease, immune system dysfunction, sterility, learning disabilities, growth problems and osteoporosis:
All hydrogenated and partially hydrogenated oils
Industrially processed liquid oils such as soy, corn, safflower, cottonseed and canola
Fats and oils (especially vegetable oils) heated to very high temperatures in processing and frying.
The Many Roles of Saturated Fat
Saturated fats, such as butter, meat fats, coconut oil and palm oil, tend to be solid at room temperature. According to conventional nutritional dogma, these traditional fats are to blame for most of our modern diseases--heart disease, cancer, obesity, diabetes, malfunction of cell membranes and even nervous disorders like multiple sclerosis. However, many scientific studies indicate that it is processed liquid vegetable oil--which is laden with free radicals formed during processing--and artificially hardened vegetable oil--called trans fat--that are the culprits in these modern conditions, not natural saturated fats.
Humans need saturated fats because we are warm blooded. Our bodies do not function at room temperature, but at a tropical temperature. Saturated fats provide the appropriate stiffness and structure to our cell membranes and tissues. When we consume a lot of liquid unsaturated oils, our cell membranes do not have structural integrity to function properly, they become too "floppy," and when we consume a lot of trans fat, which is not as soft as saturated fats at body temperature, our cell membranes become too "stiff."
Contrary to the accepted view, which is not scientifically based, saturated fats do not clog arteries or cause heart disease. In fact, the preferred food for the heart is saturated fat; and saturated fats lower a substance called Lp(a), which is a very accurate marker for proneness to heart disease.
Saturated fats play many important roles in the body chemistry. They strengthen the immune system and are involved in inter-cellular communication, which means they protect us against cancer. They help the receptors on our cell membranes work properly, including receptors for insulin, thereby protecting us against diabetes. The lungs cannot function without saturated fats, which is why children given butter and full-fat milk have much less asthma than children given reduced-fat milk and margarine. Saturated fats are also involved in kidney function and hormone production.
Saturated fats are required for the nervous system to function properly, and over half the fat in the brain is saturated. Saturated fats also help suppress inflammation. Finally, saturated animal fats carry the vital fat-soluble vitamins A, D and K2, which we need in large amounts to be healthy.
Human beings have been consuming saturated fats from animals products, milk products and the tropical oils for thousands of years; it is the advent of modern processed vegetable oil that is associated with the epidemic of modern degenerative disease, not the consumption of saturated fats.
The Fat-Soluble Activators
The crux of Dr. Price's research has to do with what he called the "fat-soluble activators," vitamins found in the fats and organ meats of grass-fed animals and in certain seafoods, such as fish eggs, shellfish, oily fish and fish liver oil. The three fat-soluble activators are vitamin A, vitamin D and a nutrient he referred to as Activator X, now considered to be vitamin K2, the animal form of vitamin K. In traditional diets, levels of these key nutrients were about ten times higher than levels in diets based on the foods of modern commerce, containing sugar, white flour and vegetable oil. Dr. Price referred to these vitamins as activators because they serve as the catalysts for mineral absorption. Without them, minerals cannot by used by the body, no matter how plentiful they may be in the diet.
Modern research completely validates the findings of Dr. Price. We now know that vitamin A is vital for mineral and protein metabolism, the prevention of birth defects, the optimum development of infants and children, protection against infection, the production of stress and sex hormones, thyroid function, and healthy eyes, skin and bones. Vitamin A is depleted by stress, infection, fever, heavy exercise, exposure to pesticides and industrial chemicals, and excess protein consumption (hence our warnings against the consumption of excess protein in the form of lean meat, lowfat milk and protein powders.)
Modern research has also revealed the many roles played by vitamin D, which is needed for mineral metabolism, healthy bones and nervous system, muscle tone, reproductive health, insulin production, protection against depression, and protection against chronic diseases like cancer and heart disease.
Vitamin K plays an important role in growth and facial development, normal reproduction, development of healthy bones and teeth, protection against calcification and inflammation of the arteries, myelin synthesis and learning capacity.
Modern health literature is rife with misinformation about the fat-soluble vitamins. Many health writers claim that humans can obtain adequate vitamin A from plant foods. But the carotenes in plant foods are not true vitamin A. Instead, they serve as precursors that are converted into vitamin A in the small intestine. Human beings are not good converters of vitamin A, especially as infants or when they suffer from diabetes, thyroid problems or intestinal disorders. Thus, for optimal health, humans require animal foods containing liberal amounts of vitamin A. Similarly, many claim that adequate vitamin D can be obtained from a short daily exposure to sunlight. But the body only makes vitamin D when the sun is directly overhead, that is, in the summer months, during midday. For most of the year (and even in the summer for those who do not make a practice of sunbathing), humans must obtain vitamin D from foods. As for vitamin K, most health books mention only its role in blood clotting, without recognizing the many other vital roles played by this nutrient.
Vitamins A, D and K work synergistically. Vitamins A and D tell cells to make certain proteins; after the cellular enzymes make these proteins, they are activated by vitamin K. This synergy explains reports of toxicity from taking vitamins A, D or K in isolation. All three of these nutrients must come together in the diet or the body will develop deficiencies in the missing activators.
The vital roles of these fat-soluble vitamins and the high levels found in the diets of healthy traditional peoples confirm the importance of pasture-feeding livestock. If domestic animals are not consuming green grass, vitamins A and K will be largely missing from their fat, organ meats, butterfat and egg yolks; if the animals are not raised in the sunlight, vitamin D will be largely missing from these foods.
Because it is so difficult to obtain adequate fat-soluble activators in the modern diet, Dr. Price recommended cod liver oil to provide vitamins A and D, along with a source of vitamin K, such as butter from grass-fed animals or what he called high-vitamin butter oil, made by low-temperature centrifuging of butter from cows eating rapidly growing grass. Consumed in liberal amounts during pregnancy, lactation and the period of growth, these nutrients ensure the optimal physical and mental development of children; consumed by adults, these nutrients protect against acute and chronic disease.
It is important to choose cod liver oil with care as many brands contain very little vitamin D, with potential toxicity of vitamin A.
What's Wrong With "Politically Correct" Nutrition?
"Avoid saturated fats."
Saturated fats play many important roles in the body. They provide integrity to the cell wall, promote the body's use of essential fatty acids, enhance the immune system, protect the liver and contribute to strong bones. The lungs and the kidneys cannot work without saturated fat. Saturated fats do not cause heart disease. In fact, saturated fats are the preferred food for the heart. Because your body needs saturated fats, it makes them out of carbohydrates and excess protein when there are not enough in the diet.
Dietary cholesterol contributes to the strength of the intestinal wall and helps babies and children develop a healthy brain and nervous system. Foods that contain cholesterol also provide many other important nutrients. Only oxidized cholesterol, found in most powdered milk and powdered eggs, contributes to heart disease. Powdered milk is added to 1% and 2% milk.
"Use more polyunsaturated oils."
Polyunsaturates in more than small amounts contribute to cancer, heart disease, autoimmune diseases, learning disabilities, intestinal problems and premature aging. Large amounts of polyunsaturated fats are new to the human diet, due to the modern use of commercial liquid vegetable oils. Even olive oil, a monounsaturated fat considered to be healthy, can cause imbalances at the cellular level if consumed in large amounts.
"Avoid red meat."
Red meat is a rich source of nutrients that protect the heart and nervous system; these include vitamins B12 and B6, zinc, phosphorus, carnitine and coenzyme-Q10.
"Cut back on eggs."
Eggs are nature's perfect food, providing excellent protein, the gamut of vitamins and important fatty acids that contribute to the health of the brain and nervous system. Americans had less heart disease when they ate more eggs. Egg substitutes cause rapid death in test animals.
Salt is crucial to digestion and assimilation. Salt is also necessary for the development and function of the nervous system.
"Eat lean meat and drink lowfat milk."
Lean meat and lowfat milk lack fat-soluble vitamins needed to assimilate the protein and minerals in meat and milk. Consumption of lowfat foods can lead to depletion of vitamin A and D reserves.
"Limit fat consumption to 30 percent of calories."
Thirty percent calories as fat is too low for most people, leading to low blood sugar and fatigue. Traditional diets contained 30 percent to 80 percent of calories as healthy fats, mostly of animal origin.
"Eat 6-11 servings of grains per day."
Most grain products are made from white flour, which is devoid of nutrients. Additives in white flour can cause vitamin deficiencies. Whole grain products can cause mineral deficiencies and intestinal problems unless properly prepared.
"Eat at least 5 servings of fruits and vegetables per day."
Fruits and vegetables receive an average of 10 applications of pesticides, from seed to storage. Consumers should seek out organic produce. Quality counts!
"Eat more soy foods."
Modern soy foods block mineral absorption, inhibit protein digestion, depress thyroid function and contain potent carcinogens.
Traditional Versus Modern Diets
Traditional Diets Maximized Nutrients
Foods from fertile soil
Organ meats preferred over muscle meats
Natural animal fats
Animals on pasture
Dairy products raw and/or fermented
Grains and legumes soaked and/or fermented
Soy foods given long fermentation, consumed in small amounts
Natural vitamins occurring in foods
Tradition seeds, open pollination
Modern Diets Minimize Nutrients:
Foods from depleted soil
Muscle meats preferred, few organ meats
Processed vegetable oils
Animals in confinement
Dairy products pasteurized or ultrapasteurized
Grains refined, and/or extruded
Soy foods industrially processed, consumed in large amounts
MSG, artificial flavorings
Processed, pasteurized pickles
Modern soft drinks
Synthetic vitamins taken alone or added to foods
Hybrid seeds, GMO seeds
Myths and Truths About Nutrition
Myth: Heart disease in America is caused by consumption of cholesterol and saturated fat from animal products.
Truth: During the period of rapid increase in heart disease (1920-1960), American consumption of animal fats declined but consumption of hydrogenated and industrially processed vegetable fats increased dramatically (USDA-HNIS).
Myth: Saturated fat clogs arteries.
Truth: The fatty acids found in artery clogs are mostly unsaturated (74%) of which 41% are polyunsaturated (Lancet 1994 344:1195).
Myth: Vegetarians live longer.
Truth: The annual all-cause death rate of vegetarian men is slightly more than that of non-vegetarian men (.93% vs .89%); the annual all-cause death rate of vegetarian women is significantly more than that of non-vegetarian women (.86% vs .54%) (Wise Traditions 2000 1:4:16-17).
Myth: Vitamin B12 can be obtained from certain plant sources such as blue-green algae and fermented soy products.
Truth: Vitamin B12 is not absorbed from plant sources. Modern soy products actually increase the body's need for B12 (Soybeans: Chemistry & Technology
Vol 1 1972).
Myth: For good health, serum cholesterol should be less than 180 mg/dl.
Truth: The all-cause death rate is higher in individuals with cholesterol levels lower than 180 mg/dl (Circulation 1992 86:3).
Myth: Animal fats cause cancer and heart disease.
Truth: Animal fats contain many nutrients that protect against cancer and heart disease; elevated rates of cancer and heart disease are associated with consumption of large amounts of vegetable oil (Federation Proceedings July 1978 37:2215).
Myth: Children benefit from a lowfat diet.
Truth: Children on lowfat diets suffer from growth problems, failure to thrive and learning disabilities (Am J Dis Child 1989 May;143(5):537-42).
Myth: A lowfat diet will make you "feel better...and increase your joy of living."
Truth: Lowfat diets are associated with increased rates of depression, psychological problems, fatigue, violence and suicide (Br J Nutr 1998 Jan;79(1)23-30).
Myth: To avoid heart disease, we should use margarine instead of butter.
Truth: Margarine eaters have twice the rate of heart disease as butter eaters (Nutrition Week 3/22/91 21:12).
Myth: Americans do not consume enough essential fatty acids (EFAs).
Truth: Americans consume far too much of one kind of EFA (omega-6 EFAs found in most polyunsaturated vegetable oils) but not enough of another kind of EFA (omega-3 EFAs found in fish, fish oils, eggs from pasture-fed chickens, dark green vegetables and herbs, and oils from certain seeds such as flax and chia, nuts such as walnuts and in small amounts in all whole grains) (American Journal of Clinical Nutrition 1991 54:438-63).
Myth: The "cave man diet" was low in fat.
Truth: Throughout the world, primitive peoples sought out and consumed fat from fish and shellfish, water fowl, sea mammals, land birds, insects, reptiles, rodents, bears, dogs, pigs, cattle, sheep, goats, game, eggs, nuts and milk products (Abrams, Food & Evolution 1987).
Myth: A vegetarian diet will protect you against atherosclerosis.
Truth: The International Atherosclerosis Project found that vegetarians had just as much atherosclerosis as meat eaters (Laboratory Investigations 1968 18:498).
Myth: Lowfat diets prevent breast cancer.
Truth: A recent study found that women on very lowfat diets (less than 20%) had the same rate of breast cancer as women who consumed large amounts of fat (New England Journal of Medicine 2/8/96).
Myth: Coconut oil causes heart disease.
Truth: When coconut oil was fed as 7% of energy to patients recovering from heart attacks, the patients had greater improvement compared to untreated controls, and no difference compared to patients treated with corn or safflower oils.
Populations that consume coconut oil have low rates of heart disease. Coconut oil may also be one of the most useful oils to prevent heart disease because of its antiviral and antimicrobial characteristics (Journal of the American Medical Association 1967 202:1119-1123; American Journal of Clinical Nutrition 1981 34:1552).
Myth: Saturated fats inhibit production of anti-inflammatory prostaglandins.
Truth: Saturated fats actually improve the production of all prostaglandins by facilitating the conversion of essential fatty acids
Myth: Arachidonic acid in foods like liver, butter and egg yolks causes production of "bad" inflammatory prostaglandins.
Truth: Series 2 prostaglandins that the body makes from arachidonic acid both encourage and inhibit inflammation under appropriate circumstances. Arachidonic acid is vital for the function of the brain and nervous system (Ibid).
Myth: Beef causes colon cancer
Truth: Argentina, with higher beef consumption, has lower rates of colon cancer than the US. Mormons have lower rates of colon cancer than vegetarian Seventh Day Adventists.
Myths and Truths About Hola Soyyth: Use of soy as a food dates back many thousands of years.
Truth: Soy was first used as a food during the late Chou dynasty (1134-246 BC) only after the Chinese learned to ferment soy beans to make foods like tempeh, natto and tamari.
Myth: Asians consume large amounts of soy foods.
Truth: Average consumption of soy foods in China is 10 grams (about 2 teaspoons) per day and up to 60 grams in parts of Japan. Asians consume soy foods in small amounts as a condiment, and not as a replacement for animal foods.
Myth: Modern soy foods confer the same health benefits as traditionally fermented soy foods.
Truth: Most modern soy foods are not fermented to neutralize toxins in soybeans, and are processed in a way that denatures proteins and increases levels of carcinogens.
Myth: Soy foods provide complete protein.
Truth: Like all legumes, soybeans are deficient in sulfur-containing amino acids methionine and cystine. In addition, modern processing denatures fragile lysine.
Myth: Fermented soy foods can provide vitamin B12 in vegetarian diets.
Truth: The compound that resembles vitamin B12 in soy cannot be used by the human body; in fact, soy foods cause the body to require more B12.
Myth: Soy formula is safe for infants.
Truth: Soy foods contain trypsin inhibitors that inhibit protein digestion and affect pancreatic function. In test animals, diets high in trypsin inhibitors led to stunted growth and pancreatic disorders. Soy foods increase the body's requirement for vitamin D, needed for strong bones and normal growth.
Phytic acid in soy foods results in reduced bioavailabilty of iron and zinc which are required for the health and development of the brain and nervous system. Soy also lacks cholesterol, likewise essential for the development of the brain and nervous system.
Megadoses of phytoestrogens in soy formula have been implicated in the current trend toward increasingly premature sexual development in girls and delayed or retarded sexual development in boys.
Myth: Soy foods can prevent osteoporosis.
Truth: Soy foods can cause deficiencies in calcium and vitamin D, both needed for healthy bones. Calcium from bone broths and vitamin D from seafood, lard and organ meats prevent osteoporosis in Asian countries--not soy foods.
Myth: Modern soy foods protect against many types of cancer.
Truth: A British government report concluded that there is little evidence that soy foods protect against breast cancer or any other forms of cancer. In fact, soy foods may result in an increased risk of cancer.
Myth: Soy foods protect against heart disease.
Truth: In some people, consumption of soy foods will lower cholesterol, but there is no evidence that lowering cholesterol lowers one's risk of developing heart disease.
Myth: Soy estrogens (isoflavones) are good for you.
Truth: Soy isoflavones are phyto-endocrine disrupters. At dietary levels, they can prevent ovulation and stimulate the growth of cancer cells. Eating as little as 30 mg isoflavones (from about 30 g soy protein) per day can result in hypothyroidism with symptoms of lethargy, constipation, weight gain and fatigue.
Myth: Soy foods are safe and beneficial for women to use in their postmenopausal years.
Truth: Soy foods can stimulate the growth of estrogen-dependent tumors and cause thyroid problems. Low thyroid function is associated with difficulties in menopause.
Myth: Phytoestrogens in soy foods can enhance mental ability.
Truth: A recent study found that women with the highest levels of estrogen in their blood had the lowest levels of cognitive function; in Japanese Americans, tofu consumption in mid-life is associated with the occurrence of Alzheimer's disease in later life.
Myth: Soy isoflavones and soy protein isolate have GRAS (Generally Recognized as Safe) status.
Truth: Archer Daniels Midland (ADM) recently withdrew its application to the FDA for GRAS status for soy isoflavones following an outpouring of protest from the scientific community. The FDA never approved GRAS status for soy protein isolate because of concern regarding the presence of toxins and carcinogens in processed soy.
Myth: Soy foods are good for your sex life.
Truth: Numerous animal studies show that soy foods cause infertility in animals. Soy consumption lowers testosterone levels in men. Tofu was consumed by Buddhist monks to reduce libido.
Myth: Soybeans are good for the environment.
Truth: Most soybeans grown throughout the world are genetically engineered to allow farmers to use large amounts of herbicides, creating toxic runoff.
Myth: Soybeans are good for developing nations.
Truth: In third world countries, soybeans replace traditional crops and transfer the value-added of processing from the local population to multinational corporations.
Soy Infant Formula: Birth Control Pills for Babies
Babies fed soy-based formula have 13,000 to 22,000 times more estrogen compounds in their blood than babies fed milk-based formula. Infants exclusively fed soy formula receive the estrogenic equivalent (based on body weight) of at least five birth control pills per day.
Male infants undergo a "testosterone surge" during the first few months of life, when testosterone levels may be as high as those of an adult male. During this period, baby boys are programmed to express male characteristics after puberty, not only in the development of their sexual organs and other masculine physical traits, but also in setting patterns in the brain characteristic of male behavior.
In animals, soy feeding indicates that phytoestrogens in soy are powerful endocrine disrupters. Soy infant feeding reduces testosterone levels in male marmoset monkeys as much as 70% and cannot be ignored as a possible cause of disrupted development patterns in boys, including learning disabilities and attention deficit disorder. Male children exposed to DES, a synthetic estrogen, had testes smaller than normal on maturation.
Almost 15 percent of white girls and 50 percent of African-American girls show signs of puberty, such as breast development and pubic hair, before the age of eight. Some girls are showing sexual development before the age of three. Premature development of girls has been linked to the use of soy formula and exposure to environmental estrogen-mimickers such as PCBs and DDE.
Animal studies indicate that consumption of more than minimal amounts of phytoestrogens during pregnancy may have adverse affects on the developing fetus, the timing of puberty later in life, and thinking and behavior patterns, especially in male offspring.
Coronary Heart Disease: What the Experts Say
"In Framingham, Massachusetts, the more saturated fat one ate, the more cholesterol one ate, the more calories one ate, the lower people's serum cholesterol. . . we found that the people who ate the most cholesterol, ate the most saturated fat, ate the most calories weighed the least and were the most physically active."
--William Castelli, MD, Director, The Framingham Study
"The diet-heart hypothesis has been repeatedly shown to be wrong, and yet, for complicated reasons of pride, profit and prejudice, the hypothesis continues to be exploited by scientists, fund-raising enterprises, food companies and even governmental agencies. The public is being deceived by the greatest health scam of the century."
--George Mann, ScD, MD, Former Co-Director, The Framingham Study
"An analysis of cholesterol values . . . in 1,700 patients with atherosclerotic disease revealed no definite correlation between serum cholesterol levels and the nature and extent of atherosclerotic disease."
--Michael DeBakey, MD, Famous Heart Surgeon
"The relevant literature [on CHD] is permeated with fraudulent material that is designed to convert negative evidence into positive evidence with respect to the lipid hypothesis. That fraud is relatively easy to detect."
--Russell L. Smith, PhD
"Whatever causes coronary heart disease, it is not primarily a high intake of saturated fat."
--Michael Gurr, PhD, Renowned Lipid Chemist, Author of authoritative study on CHD
Eat Right, Every Day!
Whenever you think about eating a healthy, well-balanced diet, you may think that you have to give up foods and restaurants you enjoy, and that you must eat a boring regimen of meals every day.
That can be discouraging, especially if you have certain cultural, ethnic and lifestyle practices that you include in your eating habits.
However, eating healthy does not mean you must give up your preferences and tastes in foods; you can make small adjustments to your diet while still enjoying the foods you love.
March is National Nutrition Month, and the theme for the month is “Eat Right, Your Way, Every Day.” This theme encourages everyone to continue following their food preferences, lifestyle, culture and health practices, but to make healthy food choices within those preferences and practices.
Good nutrition is also one of the Army surgeon general’s top priorities for building and sustaining good Soldier and family member health through the “Performance Triad.” Nutrition, along with a focus on healthy activity and sleep, is one of the three legs of the triad.
Choosing to eat a healthy diet has many benefits, including enhancing fitness and performance. As well, consuming a healthy, well-balanced diet may reduce a person’s risk of developing certain chronic diseases, including high blood pressure, type 2 diabetes and some types of cancer, as well as obesity.
Many Americans do not meet the recommended guidelines for a well-balanced diet, which includes each of the five major food groups: fruits, vegetables, grains, proteins and dairy products.
If you have decided to choose a more-healthy diet, here are a few simple tips you should follow every day, no matter what your food preferences are:
•Add more fruits and vegetables to your diet each day. Place fruits and vegetables in highly visible places on your kitchen counter, pack fruits and vegetables in a cooler to take with you when you are on the go, and choose steamed vegetables as side items when eating at your favorite restaurant (rather than choosing vegetables cooked in butter and oil or covered in sauces, which adds extra calories from fat).
•Eat more whole grains. Choose whole wheat breads and pastas and whole grain rice, rather than white varieties of these items.
•Opt for lean protein sources. If you enjoy meat as part of your diet, choose low-fat options, such as lean cuts of beef and chicken, and certain types of fish (such as salmon and trout). If you do not eat meat, you can get protein from beans, soy products, nuts and seeds.
Eggs are a good source of protein, but you should limit the amount of egg yolks you consume to no more than one a day, since they contain cholesterol and saturated fat.
•Choose low-fat and low-calorie dairy products. Good sources include skim milk, rather than whole milk; also, limit the amount of cheese you consume.
•Decrease your intake of salt and high-sodium foods. Check labels for low-sodium items.
•Don’t drink your calories. Make better beverage choices by drinking plenty of water every day, and choosing calorie-free beverages, 100 percent fruit juices and fat-free milk.
•Pay attention to portion sizes. Many people eat more than the recommended serving size of foods, so choose smaller portions. Stop eating when you feel satisfied.
•Always practice food safety. Wash your hands before preparing and eating food, and keep raw meat and fish separate from fruits and vegetables when preparing meals.
Eating right does not mean that you must give up your food preferences. Eating right, your way, every day means taking small steps that will make a big impact on your health, no matter what your lifestyle and cultural preferences are.
Everyone deserves the right to eat and leave healthy, most people make mistake that to eat healthy is a function of your income. These I disagree, the foods we need to look healthy are in abundant and affordable in the markets. People in the so called villages live more healthier longer life than most people in the cities who needed more of healthier foods due to the environmental conditions (Polluted) of the cities – just because the required foods to give necessary nourishments to the body is right with them are so not exposed to much canned foods that contained refined carbohydrates such pastries, sweetened cereals, soft drinks and other foods high in sugar.
This article and more to explains how to make healthy food choices, reduce your cholesterol levels if you need to, reduce your stress levels and improve your lifestyle. Considering a vegetarian diet? Unsure whether you're getting enough essential nutrients? Wondering whether you should be taking vitamin and mineral supplements?? You'll find detailed, clear information sorted to help you, family members, friends and relatives live a healthy life by making right choices of foods we eat.
You may ask why you need to rely on this gathered information. I personally took my time to search through internet, books and asking questions from doctors regarding eating right and stay healthy since I know most of us have little or no time to do these.
Can anyone ever imagine we can fight diseases with what we eat?
Many people care less not to know this, but one of the mainly essential things you can do to guard yourself from these diseases is to eat a healthy diet Whether or not you have a family history of any diseases be it diabetes, cancer, heart disease or stroke, whatever you eat and how much of it you eat - can help decrease your risk. As a matter of fact, if you are one of the many people like myself who do not smoke and eating in good health, engage in daily activity in your place of work and home, maintaining a healthy weight – is your best defense against disease.Following a few simple recommendations from the American Cancer Society, which is dedicated to the control of cancer in the population and the individual patient, and the prevention of the disease, can help you eat your way to a healthier weight – and a healthier YOU!
Eat Healthy Fruits and Vegetables
Eat at least five serving of vegetables and fruits each day. Does “five” sound like a lot? Serving sizes are actually smaller than you might think! - One medium piece of fruit
- ¼ cup of dried fruit
- ½ cup chopped, canned or frozen fruit
- 6 oz of 100% fruit or vegetable juice
- ½ cup chopped, canned or frozen vegetables
- 1 cup of leafy greens
Focus on fruits and veggies that have the most color. They’re generally the most nutritious. Limit consumption of refined carbohydrates, including pastries, sweetened cereals, soft drinks and other foods high in sugar. .
Substitute healthier fats for not-so-healthy fats.
Choose monounsaturated and polyunsaturated fats such as olive oil, canola oil and peanut oil. Avoid trans fats, found in many margarines and baked goods.
Limit your intake of saturated fats and cholesterol found in meats and dairy products.
Select lean cuts of meat (look for “round” or “loin”). Trim excess fat from meats.
Choose low-fat and fat-free dairy products.
Choose poultry, fish and beans as alternatives to beef, lamb and pork meat.
There are still lots to share and benefits from on the types and selections foods we need to eat to stay healthy.
Scientists use nanotechnology to show that Vitamin D signals nitric oxide to repair blood vessels
In a new study published in the International Journal of Nanom...edicine researchers used nanotechnology to study the real time effects of vitamin D3 on the lining of blood vessels.
Although we typically think of vitamin D3 relating to the health of bones, a correlation between vitamin D3 levels and cardiovascular health has been observed in many recent studies.
Scientists at Ohio University used nanosensors to examine the effects of vitamin D3 on single endothelial cells which line the arteries. The nanosensors have diameters about 1,000 times smaller than a human hair.
They discovered that vitamin D3 significantly stimulates nitric oxide, which is a signaling molecule in the regulation of blood flow and clot formation. Vitamin D3 was also associated with lower cardiovascular system oxidative stress.
This effect of vitamin D3 may prove to be beneficial in the treatment of hypertension and other cardiovascular diseases, including heart failure, myocardial infarction, vasculopathy, stroke and diabetes.
International Journal of Nanomedicine 2018:13 455–466
CRAB PLUS AVOCADO TEMAKI
Makes 16 hand rolls
2 tablespoons Paleo Mayonnaise
2 scallions, thinly sliced
1 pound cooked lump crab meat
½ teaspoon red pepper flakes (optional)
Juice from ½ medium lime
Freshly ground black pepper
8 toasted standard-size nori sheets, cut in half width-wise
1 large Hass avocado, pitted, peeled, and thinly sliced
2 small Japanese or Persian cucumbers, cut into matchsticks
Handful of radish sprouts or micro greens
In a large bowl, combine the mayonnaise, scallions, crab meat, red pepper flakes (if using), and lime juice. Season with salt and pepper to taste, and mix well.
To assemble each roll, hold a piece of nori shiny-side down, and scoop 2 tablespoons of the crab mixture onto the left side of the rectangle. The filling should be at a diagonal, running from the top left corner to the bottom center of the nori.
Top the crab with a slice of avocado, some cucumber, and sprouts. Fold the bottom left corner of the nori over the filling before wrapping the long part of the nori around the crab and vegetables to form a cone.
Serve immediately—don’t let the nori get soft!